The traditional Mediterranean diet reduces the risk of depression and the likelihood of developing Alzheimer's disease, but it is not as beneficial for the heart and blood vessels as many people think. Let's understand the complexities.
What is the essence of the Mediterranean diet?
This is not exactly a diet, but rather a food system that has developed in the region near the Mediterranean Sea, a food culture, eating habits characteristic of the Greeks, Italians, Spanish and Moroccans. People began to talk about the benefits of the Mediterranean diet in the 1960s, when data appeared that mortality from cardiovascular diseases in Greece, France and Italy was notably lower than in the United States and northern Europe. Many experts believed it was due to differences in eating habits.
Only a few global food systems are scientifically recognized as world heritage:
- Mediterranean diet,
- food on Okinawa island,
- Scandinavian way.
All these approaches are united by the absence of strict restrictions, strict tables and rules and attention to food culture and local products. Let's find out how the diet is built near the Mediterranean Sea and whether it is possible to repeat the effect of the diet in our country.
Foods to include in your diet
Typical diet foods:
- olive oil;
- Olives;
- hummus;
- fresh vegetables, berries and fruits;
- natural yogurt and cheese;
- garlic onion;
- Fish and shellfish;
- vegetables: thyme, rosemary, oregano, basil;
- white bread, pasta;
- red wine.
Foods to avoid
Eggs and meat are very limited in this diet. Ideally, pastries, bread and pasta should be prepared with whole grains. The best dessert is fruits, honey, nuts and not store-bought sweets with trans fats. Avoid anything that has been transported from the other side of the world for a long time and stored in the freezer. It is not necessary to consume less butter, fatty dairy products and cheeses. More fresh vegetable salads with added protein.
Mediterranean gastronomic culture is based on certain habits associated with the lifestyle of local residents. These habits also affect health, including mental and emotional:
- spend a lot of time with family,
- visit parents frequently,
- abandon unhealthy and complex diets,
- respect culinary traditions,
- cooking and eating together, often outdoors,
- use fresh local products from the market,
- Live an active lifestyle, walk a lot and do physical work.
In general, the Mediterranean diet is considered one of the healthiest and most balanced in the world, and Mediterranean people are famous for their health and long, active lives.
Is it possible to lose weight with this diet?
Residents of the Mediterranean region do not always maintain a slim figure, but many still believe that their diet alone guarantees weight loss. This is not true: losing weight requires physical activity. Those who want to lose extra kilos should reduce the amount of fat. At the same time, a diet based on foods prepared at home from fresh ingredients helps control and maintain weight. On the other hand, scientists noted the benefits of such a diet compared to a low-fat diet: in the control group of the studies, those who added olive oil to their diet lost more weight.
To obtain visible results it will take at least 5-6 months. But weight loss will occur comfortably and without anyone noticing, without suffering, without hunger, without sudden weight gains or setbacks, and the lost kilograms will not return.
Myths about the Mediterranean diet
Myth 1: Good for the heart
A recent review of the results of 30 studies on the effect of the Mediterranean diet on the risks of heart attack and stroke showed no outstanding results. It is impossible to say something definitive about the effect of nutrition on the cardiovascular system: in some cases it reduces blood pressure, but does not save from a stroke, in others it reduces the content of "bad" cholesterol in the blood, but only in a 10%, which is little compared to the effect of drugs.
Myth 2: You should drink wine every day
Regular consumption of wine, especially red, is an important part of Mediterranean culture. But doctors believe that only moderate use can be beneficial. "Moderate" is about half a glass a day and, in some studies, even less, up to 15 grams. And this only applies to completely healthy people without chronic diseases. In any case, the cult of wine is one of the most controversial aspects of the popular diet, and belief in its miraculous powers could do more harm than good.
Nutritionists also advise not to forget about the benefits of dividing meals 5-6 times a day: the Mediterranean region is more characterized by a different rhythm with a late and scant breakfast, a nap break in the afternoon and a rich late dinner .
Myth 3: You have to eat regional products
The great benefits of the Mediterranean diet come from foods from a specific region:
- olive oil and seafood are rich in healthy fats,
- avoiding sugar and a lot of fiber in vegetables and fruits is good for the gastrointestinal tract,
- Whole grains have an anti-inflammatory effect and keep energy levels high throughout the day.
Unfortunately, we live far away and receive the same products in a form that is not original, damaged during transportation, processed, etc. Although our climatic conditions are different, some of the Mediterranean products can be replaced by more familiar and affordable ones, simply by adapting the diet to our region: cod, mackerel or herring, buckwheat, pearl barley, whole oats, kefir and yogurt instead of yoghurt. White cabbage will replace broccoli, and unrefined sunflower oil contains more omega-6, phytosterol, and vitamin E than olive oil. And be sure to eat more berries, vegetables and fruits in season.
The balanced nutrition program follows the same principles that have made the Mediterranean diet famous around the world: fresh local produce, balance of nutrients, healthy fats and whole grains.
A healthy, balanced diet helps maintain slimness, tone, good mood and good health, increases performance and lifts your spirits. You can choose the calorie content you want or ask for a gluten- and lactose-free option.
Benefits of the Mediterranean diet
The secret to healthy eating is not just the balance of nutrients. There are several areas of health in which the potential of the Mediterranean diet is truly impressive:
- mental health,
- mental health of older people,
- Prevention of cancer problems.
The traditional Mediterranean diet reduces the risk of depression, especially compared to a diet high in fat and carbohydrates. The risk is 33 percent lower than that of those who prefer fatty foods, sweets and fast food. According to one version, this is due to how the microflora of our intestines affects the body as a whole and especially the brain.
Free sugars and saturated fats can cause inflammation in the gastrointestinal tract, which can affect the neurotransmitters responsible for regulating mood. On the other hand, the studies themselves may simply confuse cause and effect: people with bad moods are more likely to eat poorly and eat more sweets; maybe the depression is primary, not the nutrition.
Other benefits: The Mediterranean diet has shown good results for mental health in older adults. American and British gerontologists have found that lovers of this type of diet are 15 to 35 percent less likely to suffer from senile dementia and a lower risk of developing Alzheimer's disease.
Finally, limiting sugars and red meat in the diet reduces the risk of cancer. A review of research from the past 10 years found that the region's foods are rich in beneficial substances with anti-inflammatory and antioxidant effects that slow the development of cancer cells.
Disadvantages and harms of the Mediterranean diet
The principles of the Mediterranean diet are consistent with the WHO recommendations. By giving up junk food, a person usually loses weight, but gently and slowly, without harmful or dangerous side effects.
Perhaps the only drawback of the diet is the high cost of quality products. Furthermore, in winter, in our latitudes, it is difficult to eat fresh fruits and vegetables every day, or find fresh fish every day.
And the harm, as in any other diet, is associated with the lack of moderation and balance: drinking a bottle of wine every day while eating pizza is not good for anyone, even if the freshest products are used.
Otherwise, there are no contraindications for the Mediterranean diet, except intolerance to specific foods. Only those who suffer from liver or gastrointestinal diseases should try it with caution. It is necessary to consult beforehand with your doctor and nutritionist.
Tips for creating a Mediterranean diet
The Mediterranean diet is one of the healthiest food systems in the world. But don't forget that one of its secrets is local and healthy products. It may be difficult to find substitutes in northern regions.
The diet includes three main meals: breakfast, lunch and dinner. You can snack on something harmless: fruits, vegetables, nuts, seeds, berries or yogurt without sweet additives.
An important part of the Mediterranean food culture are healthy habits that have a positive effect not only on physical but also emotional health. For example, the love of family gatherings and cooking. Try it
- cooking with friends and family,
- attend master classes and culinary courses,
- Organize theme dinners and parties.
In this way, pleasurable emotions will be added to the healthy foods in the diet. Another essential component of the Mediterranean lifestyle is physical activity. It is necessary to move at least 30 minutes a day: walk, dance, climb stairs, do housework. Weekends are best spent outdoors and in good company.
Daily consumption of wine while on a diet can only benefit completely healthy people and in very moderate quantities. As a general rule, no more than 150 ml of wine per day is safe for women and no more than 200 ml for men. If there are even minimal risks, the harm to health may be more noticeable than the benefit. If there is even the slightest doubt, it is best to avoid alcohol completely.
Remember, even the Mediterranean diet is not a panacea. It does not guarantee the prevention of heart attacks and strokes, but it reduces the risk of depression, helps control weight, reduces the likelihood of developing dementia and is useful in preventing cancer.
Example of Mediterranean menu for the week
Monday
- Breakfast: oatmeal with berries, whole wheat muffin with coffee.
- Lunch: fish broth and whole wheat avocado sandwich.
- Dinner: squid salad, fresh fruit.
Tuesday
- Breakfast: unsweetened yogurt with fresh berries.
- Lunch: vegetable curry with chickpeas and fresh seafood salad.
- Dinner: Broccoli casserole, boiled egg.
Wednesday
- Breakfast: omelet with tomatoes and olives.
- Lunch: baked fish and quinoa, seasonal fruit compote.
- Dinner: low-fat cottage cheese casserole with berries.
Thursday
- Breakfast: natural yogurt with nuts.
- Lunch: minestrone soup and whole wheat salmon sandwich.
- Dinner: Vacuum potato casserole with chicken breast.
Friday
- Breakfast: oatmeal with fruits and honey.
- Lunch: brown rice with aromatic spices, egg and squid.
- Dinner: pasta with seafood and glass of red wine.
Saturday
- Breakfast: omelette with red fish and avocado dish.
- Lunch: durum wheat spaghetti with baked turkey.
- Dinner: vegetable lasagna and glass of wine.
Sunday
- Breakfast: steamed cheesecakes with pistachios and apples.
- Lunch: fish soup and salad with avocado, grapes, arugula, walnuts and goat cheese.
- Dinner: whole wheat pizza.